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  6. Wheat vs. Green bean

Wheat vs. Green bean — In-Depth Nutrition Comparison

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Important differences between Wheat and Green bean

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Zinc, Iron, Vitamin B3, and Magnesium, however, Green bean has more Folate, and Vitamin B2.
  • Wheat's daily need coverage for Selenium is 58% more.
  • Wheat has 7 times more Zinc than Green bean. Wheat has 1.84mg of Zinc, while Green bean has 0.25mg.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Wheat vs Green bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
Wheat
8
:
2
Green bean
Green bean
Contains more Iron +170.8%
Contains more Magnesium +166.7%
Contains more Phosphorus +406.9%
Contains more Potassium +12.3%
Contains more Zinc +636%
Contains more Copper +263.2%
Contains more Manganese +261.4%
Contains more Selenium +15850%
Contains more Calcium +388.9%
Contains less Sodium -87.5%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Iron +170.8%
Contains more Magnesium +166.7%
Contains more Phosphorus +406.9%
Contains more Potassium +12.3%
Contains more Zinc +636%
Contains more Copper +263.2%
Contains more Manganese +261.4%
Contains more Selenium +15850%
Contains more Calcium +388.9%
Contains less Sodium -87.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
Wheat
3
:
8
Green bean
Green bean
Contains more Vitamin B1 +28.4%
Contains more Vitamin B3 +275.4%
Contains more Vitamin B6 +25%
Contains more Vitamin A +15725%
Contains more Vitamin E +91.7%
Contains more Vitamin B2 +223.3%
Contains more Folate +200%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B3 +275.4%
Contains more Vitamin B6 +25%
Contains more Vitamin A +15725%
Contains more Vitamin E +91.7%
Contains more Vitamin B2 +223.3%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Green bean
Green bean
Contains more Protein +202.1%
Contains more Fats +196.4%
Contains more Carbs +250.3%
Contains more Water +36.9%
Equal in Other - 0.73
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +202.1%
Contains more Fats +196.4%
Contains more Carbs +250.3%
Contains more Water +36.9%
Equal in Other - 0.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Green bean
Green bean
Contains more Monounsaturated Fat +663.6%
Contains more Polyunsaturated fat +67.6%
Contains less Saturated Fat -16.9%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +663.6%
Contains more Polyunsaturated fat +67.6%
Contains less Saturated Fat -16.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Green bean
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Green bean Opinion
Net carbs 23.3g 4.68g Wheat
Protein 5.71g 1.89g Wheat
Fats 0.83g 0.28g Wheat
Carbs 27.6g 7.88g Wheat
Calories 132kcal 35kcal Wheat
Sugar 3.07g 3.63g Wheat
Fiber 4.3g 3.2g Wheat
Calcium 9mg 44mg Green bean
Iron 1.76mg 0.65mg Wheat
Magnesium 48mg 18mg Wheat
Phosphorus 147mg 29mg Wheat
Potassium 164mg 146mg Wheat
Sodium 8mg 1mg Green bean
Zinc 1.84mg 0.25mg Wheat
Copper 0.207mg 0.057mg Wheat
Manganese 1.03mg 0.285mg Wheat
Selenium 31.9µg 0.2µg Wheat
Vitamin A 4IU 633IU Green bean
Vitamin A RAE 32µg Green bean
Vitamin E 0.24mg 0.46mg Green bean
Vitamin C 9.7mg Green bean
Vitamin B1 0.095mg 0.074mg Wheat
Vitamin B2 0.03mg 0.097mg Green bean
Vitamin B3 2.305mg 0.614mg Wheat
Vitamin B5 0.074mg Green bean
Vitamin B6 0.07mg 0.056mg Wheat
Folate 11µg 33µg Green bean
Vitamin K 47.9µg Green bean
Tryptophan 0.051mg 0.02mg Wheat
Threonine 0.172mg 0.082mg Wheat
Isoleucine 0.22mg 0.069mg Wheat
Leucine 0.432mg 0.116mg Wheat
Lysine 0.161mg 0.091mg Wheat
Methionine 0.097mg 0.023mg Wheat
Phenylalanine 0.3mg 0.069mg Wheat
Valine 0.267mg 0.093mg Wheat
Histidine 0.147mg 0.035mg Wheat
Trans Fat 0.002g 0g Green bean
Saturated Fat 0.077g 0.064g Green bean
Monounsaturated Fat 0.084g 0.011g Wheat
Polyunsaturated fat 0.243g 0.145g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Green bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Wheat
24%
Green bean
Minerals Daily Need Coverage Score
61%
Wheat
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.56g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.4)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.